Importance of Sleepzzzzzz

Last week’s article focused on the benefits of strength training. We sighted studies showing that a simple programs lasting 25 min. 2-3 x weekly significantly increased strength, lean weight, decreased body fat and blood pressure and increased productivity to home and work.

This week’s article will show you the benefits of a good nights sleep.

We are a nation of sleep deprived folks. Just look at the increase in coffee and energy drink sales. We work longer, watch TV to wind down and let the stimulants wear off, sleep 6 or fewer hours. The next days many wake tired and begin the cycle of stimulants and snacking over again. Before the turn of the century and artificial lights, people slept 9-12 hours a night. So what you say – I don’t need 7-8 hours. Consider this; if your sleep deprived your likely to experience:

Ø Weak and inefficient muscles. A study at the U of Chicago found that sleep deprivation causes glucose metabolism to slow by as much as 30-40%. This affects how muscles perform during endurance events, and how they recover afterwards. Too little sleep also affects muscles ability to contract and relax.

Ø Disorders of the Nervous System- when certain chemicals in the brain are not cleansed from the brain during sleep they can accumulate, leading to nervousness, irritability, unusual fatigue and depression.

Ø Lowered Immune System Function- I’m a perfect example of this right now. Several very early AM’s, a lot of work, hard workouts = a chest cold. Solution- sleep and workout ez. If you constantly stress your body through training and inadequate sleep, eventually you will develop chronic conditions like extreme sluggishness when walking, lightheadedness, frequent colds and inflammatory disorders such as tendonitis that won’t respond to conventional treatment.

Ø Diabetes- studies have showed a link between the inability of the body to properly process sugars and sleep deprivation.

Ø Obesity- the link between stimulants like coffee, especially high calorie specialty coffees, high sugar energy drinks, the munchies they produce and weight gain is documented. Don’t believe this, look around at the desks and offices of the overworked, under rested people you live or work with.

How can you get more sleep? Following are ez tips:

ü Stop stimulants 4-5 hours before bed.

ü Remove the TV from your bedroom

ü Shut the TV off ½ hour earlier each night

ü Develop a bedtime routine. The body recognizes routines/habits quickly. For example, easy stretching, a glass of water and very small snack, read a devotion and boom – lights out!

ü Avoid computer games for several hours before bed. The lights/\graphics and sounds stimulate the brain and make it very hard to “come down.” This applies to children also.

ü Finish supper 2-3 hours before bedtime. I full stomach means your working at digestion when you’re trying to rest. This causes restless sleep.

ü Invest in a good mattress and pillow. What is more valuable than feeling great?

You’ll find that getting out of sleep debt can make a significant change in your life. Mood, energy, body composition and looks will all improve. Start tonight!

Dwight is the Owner of Fitness and Sports Training. He is available for a free fitness consultation at 262-719-7893 or FASTandyou.com